Saturday, October 11, 2025

10 minute warm-up

100 free, 200: 50 stroke/50free, 300: every 3rd stroke

5 x 100 IM, c+15, 2 x 200 free c +10, 4 x 75 rotating IM on 100 cruise interval, 2 x 100 free on cruise, 1 x100 fly

6 x 50 kick

2 – 4 x 200 pull